Food for

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Food for
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Thought
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Nutrition
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at NOVA
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10 Super Foods You SHOULD Eat
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Broccoli
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Oranges
Lots of vitamin C, carotenoids, and folic acid.
Great tasting and rich in vitamin C, folic acid,
and fiber!
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Sweet Potatoes
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Cantaloupe
One of the best vegetables you can eat! Loaded
with carotenoids, vitamin C, potassium, and
fiber.
A quarter of a cantaloupe provides almost as much
vitamin A and C as most people need in an entire
day!
Kelloggs All-Bran Original or Post 100 Bran
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A ½ cup serving gives you about 1/3 of the fiber
you need each day to reduce the risk of
constipation, diverticulosis, and heart disease.
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Fat-free (Skim) or 1 Milk
Whole Grain Bread
Its higher in fiber and vitamins than enriched
white bread or wheat bread. Also look for whole
grain crackers, like Nabisco Triscuits.
Excellent source of calcium, vitamins, and
protein with little or no artery-clogging fat
cholesterol!
Fatty Fish
The omega-3 fats in fish, especially fatty fish
like salmon, swordfish, and rainbow trout, can
help reduce the risk of sudden-death heart
attacks.
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Beans
Inexpensive, low in fat, and rich in protein,
iron, folic acid, and fiber.
Spinach or Kale
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Loaded with vitamin C, carotenoids, calcium, and
fiber!
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Tips to Design a Healthy Plate
Use one plate instead of a variety of salad
plates and bowls. Start by loading half of your
plate with fruits and veggies then add your
entrée.
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Healthy Snack Tips
Keep healthy snacks in your room to avoid bad
nutrition from grazing and stress-related
eating. Chew gum or a have a crunchy snack
(granola, carrot sticks, pretzels) if you are a
study-snacker. Get 8-10 hours of sleep each
night! When youre tired, your body releases
hormones that affect your metabolism and make you
crave unhealthy foods.
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Look for Healthy Cat options in the dining
halls! These menu items contain LESS THAN 30
CALORIES FROM FAT And are available daily at
lunch and dinner.
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Maximize Your Ability to Study by Mixing
Proteins, Carbohydrates, and Fats
High Carbohydrate snacks like crackers, cookies,
candy, chips, pretzels, bagels and pasta will
give you immediate energy, but when eaten alone
can lead to an energy drop later on. Adding in
protein will help keep you perkier. A little
healthy fat will also help stabilize your energy.
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Energy Packed Favorites That Taste Good and are
Good for You!

• Cottage Cheese with fresh fruit
• Cheese and crackers
• Peanut butter, crackers and milk
• Low-fat cheese stick and fresh or dried fruit
• Baked tortilla chips with bean dip or hummus
• Ham, turkey or roast beef sandwich
• Tuna and crackers or tuna sandwich
• Chicken or egg salad sandwiches made with light
  mayonnaise and whole wheat bread

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Easy No-Cook Meals
Breakfast

• Banana, peanut butter, and skim milk.
• Instant oatmeal prepared with skim milk, and
  high calcium orange juice.
• Bagel with peanut butter, and skim milk.

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Lunch

• Turkey and cheese wrap with lettuce, tomato and
  dressing, Sun chips, grapes and water.
• Hummus sandwich on pita bread with lettuce and
  tomato, Triscuits, yogurt with added fresh fruit,
  and water.
• Grilled chicken sandwich with lettuce and tomato,
  fruit smoothie, and unsweetened iced tea.

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Dinner

• Lentil soup, salad with lite dressing,
  microwaved sweet potatoes, and water.
• Pasta with tomato sauce topped with grilled
  chicken, broccoli (with cheese sauce if desired),
  multi-grain bread, and lite ice cream or frozen
  yogurt.
• Bean cheese burritos, squash, yogurt topped
  with pears and almonds, and water.

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E-Z Recipes for the Residence Hall
Eggs
Eggs can be scrambled in the microwave and used
to add protein to your meals.
To reduce the cholesterol in eggs, substitute 2
egg whites for 1 whole egg, or use egg
substitutes like Egg Beaters or Better N Eggs.
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Burritos
You can make them better than Taco Bell! Spread a
layer of refried beans on a flour tortilla.
Sprinkle with cheddar cheese. Roll into a
burrito, tucking in the bottom and the top, Cover
with a paper towel or napkin and heat in the
microwave. Serve with salsa.
Oatmeal
Add cottage cheese or part-skim ricotta cheese to
instant oatmeal for an extra protein boost!
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On the Move? Try These Grab and Go Foods!

• Fruits Vegetables
• Fresh or dried fruits
• Applesauce
• Juice boxes
• Baby Carrots
• Celery Sticks
• Cherry Tomatoes
• V-8 juice

• Carbohydrates
• Wholegrain bagel
• Whole wheat or raisin bread
• Flavored Rice Cakes
• Light Microwave Popcorn
• Baked Chips
• Pretzels
• Granola Bars
• Graham Crackers
• Oatmeal or Peanut Butter Cookies

• Proteins
• Yogurt or Cottage Cheese
• Beef Jerky
• Low-fat Cheese-sticks
• Instant low-salt soups
• Trail Mix
• Nuts
• Peanut Butter
• Sunflower or Pumpkin seeds
• Energy Bars

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Your Body Needs Food Every 3-5 Hours for
Sustained Energy Throughout the Day!!!
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Carb-Free is crazy!
Your Body Requires at least 50-100 grams of
carbohydrates per day!
Eating small frequent meals that include
Carbs Keeps your blood sugar brain Chemicals
in check.
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Glucose is the only fuel that your brain cells,
nerve cells, and developing red blood cells can
use.
You need to consume carbs to produce enough
glucose for the brain to function.
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10 Reasons to Avoid a Low-Carb Diet

• Increased Risk of Heart Attack
• Gout
• Poor Long Term Weight Control
• Kidney Stones
• Blood Pressure Rises with Age
• Reduced Athletic Performance
• Osteoporosis
• Increased Risk of Cancer
• Fainting
• Keto Breath (a cross between nail polish and
  overripe pineapple)

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What Does Good Nutrition Do For You TODAY?
Good Nutrition Helps You Avoid Getting
Sick Prevent Unnecessary weight gain or
loss Have more energy Have a better
work-out Feel better about your eating
Prevent future health problems Add variety
to your eating
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Tips from Nova Nutritionist, Jessica Pellicciotta

• Keep a regular meal schedule. When you skip
  meals, you
• tend to snack more heavily throughout the
  day. Try to eat
• something every 3-4 hours.
• Try a new food every day.
• Keep fresh fruit in your room for snacks.
• Eat slowly. Try to take 20 minutes to eat your
  meal!
• To stay satisfied longer between meals eat
  carbohydrates
• and proteins together (i.e. cheese and
  crackers or peanut
• butter and an apple).
• Limit caffeine to 16 fl oz per day.
• Eat fried foods in moderation.
• Drink 8 or more glasses of water a day.
• Eat breakfast.
• Consume 2-3 servings of dairy a day.
• Take a multivitamin.
• Watch portion sizes.